Wrestling Drills That Will Take Your Performance to the Next Level

21 January 2026

Let’s face it—wrestling isn't just about brute strength. Sure, a well-timed takedown or a powerful pin can turn heads, but behind every top-tier wrestler is a solid foundation of drills that sharpen reflexes, build endurance, and fine-tune technique. Whether you're a beginner trying to get your footing or a seasoned grappler looking to break through a plateau, the right drills can transform your mat game.

So grab your headgear, tighten your laces, and let’s jump into wrestling drills that will elevate your performance in a big way!

Why Drilling in Wrestling Is a Game-Changer

Ever heard the saying, "Practice makes perfect?" In wrestling, it’s more like “Perfect practice makes powerful wrestlers.” Drills are where you iron out the kinks, build muscle memory, and inch closer to becoming a mat magician. High-level wrestlers swear by them—not because they're fancy, but because they work.

Drills simulate real match conditions with less pressure. That repetition? It's your secret weapon for reacting fast and smart during live action. Think of it like loading your wrestling arsenal with go-to moves you can fire off without thinking twice.

1. Shot Drills: Explode Like a Lightning Bolt

If you struggle with getting in on your opponent's legs, shot drills are your new best friend. These build speed, timing, and confidence in your takedown game.

Double-Leg & Single-Leg Takedown Drills

- Start with shadow shots to perfect your form.
- Transition to partner-based shots, focusing on penetration steps.
- Elevate by incorporating resistance shots with light bands for explosiveness.

Tip: Don’t just shoot for the sake of shooting. Visualize a match situation. "If my opponent leads with his right leg, I’m going for the left-side single."

Reaction Drilling

Have a partner give you cues—hand slaps, foot taps, or shouts. React with a shot. This mimics real-match scenarios and sharpens instincts.

2. Sprawl Drills: Become a Defense Machine

You ever see a wrestler go airborne, then land flat and hard to stop a shot? That’s a sprawl, and mastering it can turn defense into offense in a heartbeat.

Solo Sprawl Drills

- Start in stance and sprawl backward quickly.
- Pop back up and repeat.
- Add a push-up for core strength and explosiveness.

Partner Sprawl Reaction Drills

Have your partner fake or lightly shoot. You react with a sprawl, pivot, and counterattack. Doing this regularly turns you into a human wall.

3. Mat Return & Escape Drills: Dominate the Ride Game

Being on the bottom is uncomfortable, but it’s also where champions are made. Mastering your escapes and mat returns can make the difference between winning and getting ridden into frustration.

Stand-Up to Escape Drills

- Start flattened out.
- Work up to base, hand control, stand-up, and break away.
- Emphasize quickness and hand-fighting.

Mat Return Drills

Top position? Practice lifting your partner and returning them safely to the mat:

- Secure the waist.
- Step in, lift, rotate—and down they go.

Bonus: This drill builds insane grip strength and balance.

4. Chain Wrestling Drills: Flow Like a River

Chain wrestling is the art of linking your moves together. One gets blocked? Boom, you’re onto the next. This is where good wrestlers become great.

Drill: Shot to Finish to Ride

- Shoot a single.
- Opponent sprawls.
- Switch to a double.
- Finish and transition to a breakdown.

You can design different chains depending on your style. Think of it as combo-ing in a video game—when done right, it’s unstoppable.

5. Hand-Fighting Drills: Control the Chessboard

Wrestling starts with your hands. If you can dominate the tie-ups, you're dictating the match.

Collar-and-Elbow Series

Work with your partner to control the collar and elbow tie and break out of ties. Focus on head position, inside control, and creating angles.

Pummeling Drills

- Underhooks. Overhooks. Inside control.
- Go live at 50-70% intensity.
- Goal? Secure dominant position without losing balance.

These drills make your upper body a fortress and prepare you for real-match scramble situations.

6. Live Situational Drills: Sharpen Your Killer Instinct

These are like micro-matches that focus on a single situation. Nothing beats real-live intensity.

Examples:

- Start in a front headlock position and wrestle out.
- Begin with one person on top, working on breakdowns or escapes.
- Start against the wall for out-of-bounds scenarios.

Situational drills give you laser focus. Instead of wandering through a full match, you narrow it down and master it piece by piece.

7. Stance and Motion Drills: Build That Wrestling Rhythm

Your stance is your foundation. Without it, you’re like a house on sand—unstable and exposed.

Band-Resisted Motion

Put a resistance band around your waist (partner holds it behind) and move:

- Level changes.
- Shrugs.
- Fakes.
- Circle left/right.

This builds speed, power, and endurance in your legs—big-time.

8. Grip Strength Drills: The Hidden Superpower

If you can’t hold onto your opponent, you can't control them. Simple as that.

Towel Pull-Ups

Throw a towel over a pull-up bar and grip it instead of the bar. Do pull-ups. Your hands will scream, but your grip will get rock-solid.

Plate Pinches

Grab two weight plates, pinch them together with one hand, and hold for time. Feel the burn? That’s your new grip strength igniting.

Add these twice a week; thank us later!

9. Core Control Drills: Glue Your Body Together

Wrestling is a full-body sport, but everything flows through your core. It’s how you shoot, sprawl, stand up, and turn.

Medicine Ball Slams

- Stay low in your stance.
- Slam the ball side to side.
- Explode like you're scoring a double-leg.

Plank Variations

Side planks, forearm planks, plank walks—switch it up. These build the kind of core that doesn’t buckle under pressure.

10. Cardio Circuits: Because You Can’t Wrestle If You’re Gassed

You can have slick moves, but if you're sucking wind after the first period, good luck. Cardio circuits designed for wrestling simulate that match-day exhaustion.

Sample Circuit

- 30 seconds fast shots (no partner).
- 30 seconds sprawls.
- 30 seconds jump squats.
- 30 seconds push-ups.
- 30 seconds rest.
- Repeat 4–5 rounds.

This type of high-intensity interval training builds the engine you need to go hard every minute of every period.

Bonus: Combine Drills for Flow Sessions

Want to take things up a notch? Combine multiple drills in one continuous cycle. Example:

- 30 seconds of stance/motion.
- 30 seconds of hand-fighting.
- Shot, sprawl, and finish sequence.
- Mat return into a ride.

No breaks. Just pure wrestling flow. This mimics matches better than almost anything else and helps turn your drills into instinct.

Tips for Making Drills Stick

- Drill with intent. Don’t just go through the motions.
- Film yourself – you’d be surprised at what you notice.
- Ask questions – even a single tweak can unlock a new level.
- Track progress – keep a notebook of what you worked on and how it felt.

Most importantly? Have fun with it. Drills are where you grow, and they should feel like your own wrestling playground.

Final Thoughts: Train Smarter, Not Just Harder

Wrestling isn’t just a test of who’s stronger or tougher—it’s a test of who’s sharper, more prepared, and more consistent. The drills above aren’t just busywork. They’re your stairway to wrestling greatness. Think of each repetition like laying a brick. One by one, you’re building a fortress of confidence, skill, and resilience.

So the next time you hit the mat, remember: champions don’t just wrestle—they drill like their life depends on it. 👊

Time to level up!